What is magnesium? | techfuelHQ

If there is one electrolyte that has garnered substantial attention over the last few years, it’s this.

Magnesium.

Common benefits of magnesium, as well as magnesium deficiencies in populations have been topics of interest in health communities.

In this post, we will discuss what exactly magnesium is, the role it plays in each of our bodies and what an appropriate consumption is.

Let’s dive into it.

What is it scientifically speaking?

Discovered in Edinburgh, 1755 by Joseph Black, and named after Magnesia – a district of Eastern Thessaly in Greece, Magnesium (Mg) is atomic number 12 on the periodic table.

This silvery-white metal is solid at room temperature, melts at 650’C, and boils at 1090’C. It also has a density of 1.74 g cm-3, one-third less dense than aluminum.

It has a number of use cases, not limited to airplane construction and making laptops. Magnesium hydroxide, sulfate, chloride and citrate are all also used in medicine. (1)

Magnesium is primarily obtained through a process called electrolysis of magnesium chloride.

This can be done in almost unlimited quantities from the oceans. It can also be obtained in smaller quantities from salt lake brines, and magnesium bearing minerals (ie. Dolomite).

The largest mining producers of magnesium are China, Australia, Turkey, Brazil, and the USA. (2)

Additionally, magnesium is an abundant mineral in the human body and is naturally present in various foods such as chia seeds, pumpkin seeds, almonds, spinach, cashews, peanuts, black beans, chicken, beef, salmon and more.

It is also available through supplementation.

What is the function of it in the human body?

An adult body contains roughly 25g of magnesium, with 50-60% of it in the bones, and almost the rest in soft tissues.

Kept under tight control, under 1% of the body’s magnesium levels are found in the blood serum. The kidney is the primary controller of homeostasis, typically excreting 120 mg of magnesium into the urine daily. (3)

Within the human body, this mineral plays an important role in assisting 300 enzymes to carry out various chemical reactions in the body such as building protein and strong bones, and regulating blood sugar, blood pressure, and muscle and nerve functions.

Magnesium also functions as an electrical conductor, facilitating muscle contractions and ensuring a steady heartbeat.

To prevent diseases, it’s generally advisable to incorporate magnesium-rich foods into your daily diet and consider supplementation if a physician advises it to address any deficiencies indicated by low blood levels.

Bone Health

Magnesium plays a role in the functioning of bone-building cells and the regulation of calcium levels by the parathyroid hormone. Population studies have revealed an association between higher magnesium diets and increased bone mineral density in both men and women.

Clinical trials have shown mixed results regarding the efficacy of magnesium supplements in enhancing bone mineral density. Further research is needed to see if and how much of a supplement can reduce fracture risk.

Migraines

As a complementary remedy for migraine headaches, magnesium is occasionally prescribed, as clinical studies have found low magnesium levels in people suffering from this condition.

The National Headache Foundation suggests a daily dose of 400-600 mg of magnesium to mitigate the frequency of migraine attacks. As this is greater than the RDA, it may cause side effects in some people (ie. muscle weakness, diarrhea) and may not be safe with certain medical conditions.

They recommend discussing the use of high-dosage magnesium supplements with a physician.

Cardiovascular Disease (CVD)

High blood pressure is a risk factor for cardiovascular disease (CVD), and as previously mentioned, magnesium helps the body regulate blood pressure.

Studies have shown an association with magnesium deficiency and high blood pressure.

However, the results of clinical studies are mixed regarding the usage of magnesium supplements for lowering blood pressure.

The Food and Drug Administration has approved a health claim on magnesium, “Consuming diets with adequate magnesium may reduce the risk of high blood pressure (hypertension). However, the FDA has concluded that the evidence is inconsistent and inconclusive.” (4)

What is an appropriate consumption of it?

According to the magnesium supplement guide on WebMD, the following is the recommended daily allowance – which includes magnesium you eat from food and any supplements.

Males:

14-18 years: 410 mg/day
19-30 years: 400 mg/day
31+ years: 420 mg/day

Females:

14-18 years: 360 mg/day
19-30 years: 310 mg/day
31+ years: 320 mg/day

Females (Pregnant):

Under 19 years: 400 mg/day
19-30 years: 350 mg/day
31+ years: 360 mg/day

Children:

1-3 years: 80 mg/day
4-8 years: 130 mg/day
9-13 years: 240 mg/day (5)

Conclusion

In conclusion, magnesium stands out as a crucial electrolyte with diverse applications in not only industrial processes, but more importantly, within the human body.

From its role in bone health, to blood sugar and blood pressure regulation, to nerve and muscle functions, magnesium plays a multifaceted role in supporting various physiological systems.

As ongoing research delves deeper into its impact on bone density, cardiovascular health, and other aspects, understanding and meeting the appropriate magnesium consumption is a fundamental step toward promoting overall well-being.

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